EMOM 4 min
-5 kipping pull-up

For Quality:
12 Goblet squat
8/8 Walking Lunge
3 Wall walk

+finnish with Dragon flag training

LÄMMITTELY
Teema: lantio
1 kierros, 60s. liike
- 90/90 kierrot + nosto ylös
- liskokierrot oik. ja vas.
- boksilla tuettuna sisäkierrot
- boksilla lonkankoukistajan venytys oik. ja vas.
- seinällä polven nosto + kierto
- seinäkyykky

2 kierrosta, 40s. liike
- Askelkyykky taakse vuorojaloin
- Lantionnosto (+polven veto)
- Sumo mave

EMOM 18
6-12 x istumaannousu pallon kanssa
4-8 cal laite
6-12 x punnerrus
4-8 cal laite
12-20 x lankussa soutu kp
Lepo

1 power clean or 1 squat clean

AMRAP Tc 12'min

Treenaaja ______________________________ Kuntoilija

200m Assault runner / 600m Bike ______ 100m Assault runner or 300m Bike
30 Double unders _______________________ 90 Single unders
10 Dual DB hang clean __________________ 10 Dual DB hang clean

15/22,5kg ________________________________ HAP

For time

2 rounds of:
50 DU
40 Air squats
30 Wall balls
+
3 rounds of:
40 Sit-ups
30 Box step-ups
20 Push-ups
+
4 rounds of:
30 KB swing, 16kg
20 Calories
10 Pull-ups
+
5 rounds of:
8 DB snatches, 15kg
4 Burpees
2 Wall walks

TC: 45min

3 RFT :

15 Deadlift 60/40kg
15 Push-Ups
30 Air Squats

Deadlift ( Deadstop )

2 Sets Of 10 ( 50 - 55% )
2 Sets Of 8 ( 55 - 60% )
2 Sets Of 6 ( 60 - 65% )
2 Sets Of 4 ( 65 - 70% )

Go Every 3:00

AMRAP 12
15 KB swings, 16kg
12 goblet squats
9 box jumps
6 T2B
3 HSPU

For time :

100-90-80-70-60-50-40-30-20-10 Single Unders
2-4-6-8-10-12-14-16-18-20 Push-Ups

TC 16

Kippileuka ja kipattu hspu🤸‍♀️